I have been getting a lot of more questions regarding my actual workout and lifting routines and what I do so I figured I would post some on here. By no means am I an expert (well actually I kind of will be as I am getting my doctoral in Physical Therapy soon) but still I do what I feel works well with my body.
I tend to do separate days for different body groups because your body needs to rest to recover and build itself back up. I tend to have back, chest, arm, and leg day, and then also incorporate abs in two of those days.
These workouts have proven to show the most gains for my body but everyone's body and metabolism is different so keep that in mind! Typically my routines consist of anywhere from 8-12 exercises subsets 8-12 reps and 3-4 sets. Also make sure you are lifting heavy and using proper form, thats what the mirrors are there for, don't be afraid to ask a trainer to if your concerned you are doing the form wrong! Bad form can just get you injured and that is definitely no fun!
So here is a typical workout for chest and abs that I do hope you enjoy:
Chest:
1. Bench Dumbbell Chest Press (make sure to bring the dumbbells straight across the nipple line and stabilize yourself by pushing into the ground with your feet)
2. Bench Dumbbell Chest Flys (make sure to keep your arms as straight as possible and not drop your arms below horizontal)
3. Machine Flys
4. Machine Chest Press
5. Incline Dumbbell Chest Press
6. Decline Dumbbell
7. Bench Single Arm Chest Press (keep palms of hands facing in and elbows at side as you lower each dumbbell individually)
8. Bench straight arm overhead pull overs (using a single dumbbell laying on bench keep arms straight and lower over head then pull back up straight)
Abs:
1. Leg raises (on floor or on bench)
2. V sit in and outs on bench
3. Butterfly sit ups (sit feet in butterfly position touch toes in front and swing arms over head and touch floor while doing sit up)
4. Russian twists with medicine ball
5. Standing Oblique crunches with weighted plate in opposite side
6. Reverse crunches
7. 1 min planks
8. 30 second side planks
Typically I pick 1 chest and one ab exercise and do one set of each until 4 sets are complete then move onto another two exercise. Make sure to take little rests in between the two exercises. And if you can do more that 12 sets of an exercise your weight is too little! Lift heavy and watch that body change!
If you have any questions feel free to ask!
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